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Raise your hand if you have not suffered
back
pain
at some point in your life. Few hands, yes, because between 80% and 90% of the world's population between the ages of 20 and 50 will experience it at least once in their lives, according to the Clinic Barcelona hospital, especially the
lumbar spine
.
It is one of the evils of our time, the next pandemic and the leading cause of
disability
in the world, says a recent study carried out by the Institute for Health Metrics and Evaluation (IHME) at the University of Washington School of Medicine. , which advances that in 2050 the incidence of low back pain will increase by 36.4%.
After lumbar,
cervical
, which affects 23.1% of the population, is especially common among women and in Spain is the fourth most common cause of temporary work disability, as stated in the study carried out by Dr. Mónica. Jordá Llona, head of the Physical Medicine and Rehabilitation service at the Doctor Peset University Hospital (Valencia).
Back
pain
that is based on
risk
factors typical of our modern life and sometimes as unexpected as the habit of smoking. "Tobacco prevents the body from supplying sufficient nutrients to the spinal discs and delays recovery processes through reduced
blood flow
," they explain from the Clinic, also pointing out lack of exercise, excess weight and excessive weight as triggers.
stress
and
depression
- "people prone to having them seem to be more at risk," they say. And, above all, the bad postures we deal with after eight hours in front of the computer.
Thus, most workers in the most developed countries spend a good part of their working day sitting in front of a
computer
, and not in the best conditions; is the best breeding ground: "Prolonged exposure to the screen and the sedentary lifestyle typical of office work are generating important public health problems that are easily avoidable through regular physical exercise," says
Brian Ferreira,
training manager of the chain of Distrito Estudio training centers, with eleven sports boutiques spread throughout the country. Technology has transformed the nature of our work environment: in general, our daily lives are not very active and this lack of regular physical exercise does not help because, among other things, it promotes excess body weight. Furthermore, "while we are sitting in a chair, the
glutes
do not work and we condemn them to receive less oxygen, they atrophy and suffer
contractures
that in turn produce lower back pain," says
Alexander Pérez,
founding CEO of Wonder Medical, bodybuilding specialists. On the other hand, "it has been proven that a stable
spine
, protected by a powerful
muscle mass
, invariably reduces this type of pain," says Pérez.
Moral, we need to strengthen
our
back
muscles
with specific exercises. Which are the most suitable? We asked Brian Ferreira, who lists the most beneficial activities to counteract the effects of long hours in front of a screen. These are three groups of exercises:
stretching
, low-intensity cardiovascular exercises, and muscle strengthening exercises. "By incorporating these
routines
, adjusted to individual needs, and being constant, we will experience a notable improvement in our physical health and in our back," adds the head of the company. And are next.
ergonomic stretches
Neck stretch.
(Duration: 1-2 minutes). Gently turn your head to one side, hold for 15 seconds, and repeat on the other side. Tilt your head forward, feeling the stretch in the back of your neck, and hold for another 15 seconds.
Shoulder stretch.
(Duration: 2-3 minutes). Rotate your shoulders back in slow circles for 30 seconds. Raise your shoulders toward your ears and hold for another 15 seconds before relaxing.
Wrist stretching.
(Duration: 1-2 minutes). Stretch your arm forward with your palm facing down, use your other hand to gently pull your fingers back for 15 seconds. Rotate your wrists in circles in both directions for 30 seconds.
Low intensity cardiovascular exercises
Short walks.
(Duration: 10-15 minutes). Schedule short walking breaks every hour for at least 5 minutes. Include a longer 15-minute walk during your lunch break.
Climbing stairs.
(Duration: 5-10 minutes). Incorporate variations, such as climbing two steps at a time, to diversify the exercise.
Muscle strengthening exercises
Squats.
(Number of series: 3. Repetitions: 12-15). Keep your feet shoulder-width apart, slowly lower yourself down and back up. Add variations like jump squats for added intensity.
Push-ups.
(Number of series: 3. Repetitions: 10-12). Maintain a plank position, lower your body to the floor and come back up. Modify the difficulty by adjusting the width of your hands or raising your feet.
A suitable space
In addition to stretching and specific exercises, physiotherapist
Pablo de la Serna,
expert in heat therapy and collaborator of Angelini Pharma Spain, advises "resting every hour and a half or two hours, moving and doing some activity that allows the body and mind to relax." mind". He also points out some simple recommendations to take care of our work environment: "Work in a properly illuminated space, if possible with natural light, avoiding that it comes exclusively from the screens of electronic devices. And promote order and the absence of noise, which "They help with concentration and generate peace of mind." Finally, he points out not to skimp on the furniture elements. These are your six basics:
An ergonomic chair that includes a lumbar cushion.
A table with the correct height so that elbows, arms and forearms form a 90-degree angle.
A computer screen placed at eye level to avoid bending the neck.
Good headphones so you don't need to tilt your head when talking on the phone.
An ergonomic mouse pad that supports the wrist and prevents joint injuries.
A footrest that helps us keep our legs at a 90-degree angle.
Fitness